Nut-Free Kichro

Experience the hearty comfort of Nut-Free Kichro, a rich and creamy one-pot dish that brings together the wholesome goodness of broken wheat, lentils, and fragrant basmati rice, combined with tender, succulent beef. This nut-free variation of the classic South Asian dish is slow-cooked to perfection with aromatic spices like garam masala and cumin, creating an irresistibly flavorful and nourishing meal. Gently simmered for hours to develop its signature velvety texture, this recipe is both high in protein and packed with fiber, making it a satisfying choice for family dinners or special occasions. Garnish with fresh coriander and serve with a splash of lemon to elevate the dish with a burst of freshness. Perfectly balanced and nut-free, this Kichro caters to diverse dietary preferences without compromising on taste or tradition!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 6

Ingredients

• 1 cup Broken wheat
• 0.5 cup Chana dal (split chickpeas)
• 0.5 cup Moong dal (yellow split lentils)
• 0.25 cup Whole green lentils
• 0.5 cup Basmati rice
• 500 grams Beef, boneless (cubed)
• 2 medium Onions, finely sliced
• 2 tablespoons Ginger-garlic paste
• 1 cup Yogurt
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Ground cumin
• 1 teaspoon Garam masala
• 1 teaspoon Salt, to taste
• 4 tablespoons Oil
• 6 cups Water
• 0.25 cup Fresh coriander leaves, chopped
• 1 Lemon, cut into wedges

Directions

Step 1

Rinse the broken wheat, chana dal, moong dal, green lentils, and basmati rice separately under cold running water. Soak them each in water for at least 30 minutes, then drain.

Step 2

In a large pot, heat the oil over medium heat. Add the onions and sauté until they turn golden brown.

Step 3

Add the ginger-garlic paste to the onions and cook for another 2 minutes until fragrant.

Step 4

Stir in the beef cubes, turmeric powder, red chili powder, and salt. Cook until the meat is browned on all sides.

Step 5

Mix in the yogurt and cook for an additional 5 minutes, stirring frequently.

Step 6

Add the soaked broken wheat, chana dal, moong dal, green lentils, and rice to the pot.

Step 7

Pour in 6 cups of water, and bring the mixture to a boil.

Step 8

Reduce the heat to low, cover the pot, and let it simmer for 1 to 1.5 hours, stirring occasionally, until the grains and lentils are creamy and the beef is tender.

Step 9

Stir in the ground cumin and garam masala, and adjust salt to taste.

Step 10

Garnish with fresh coriander leaves.

Step 11

Serve hot with lemon wedges on the side.

Nutrition Facts

Serving size	3150.1 grams (3150.1g)

Amount per serving	% Daily Value*
Calories	3662

Total Fat 173.30g	222%
Saturated Fat 48.00g	240%
Polyunsaturated Fat 0.10g
Cholesterol 415mg	138%
Sodium 2894mg	126%
Total Carbohydrate 370.50g	135%
Dietary Fiber 64.20g	229%
Total Sugars 41.70g
Protein 189.30g	379%

Vitamin D 118IU	588%
Calcium 1005mg	77%
Iron 44mg	245%
Potassium 6091mg	130%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.1%

Protein: 19.9%

Carbs: 39.0%